DWM Sat 11/1/14

Sat 11/1/14:

A. Overhead Squat – quickly build moderate TnG Triple
I quickly worked up to 225 lbs. I haven’t overhead squatted heavy in a really long time, this felt fairly good though. Video below:

B. Muscle-up – 3 reps on the min for 5min
No trouble here, just gotta work on getting even more out of the forward kick and snapping my hips later so I have less weight to pull over the rings. Video below:

Qualifier #4
5 Muscle-ups
9 Overhead Squats @ 150#
13 BJ @ 30”
This workout started great and ended very poorly. I was cruising along trying to just keep a steady pace and was shooting for 7 rounds or more. I was well ahead during the first 3 rounds and then I ran into two problems all of a sudden. My lower back started to tighten up really bad, it was hard to stand up straight and it was on fire, at about 9:25 on the clock you’ll see me try to stretch it on the box after one of the jumps. This is a problem I have from time to time and I can’t figure out how to stop it. The couch stretch seems to fix it, but I spend more than 6 minutes in that stretch during/after my warm up to try to prevent this and it obviously didn’t work. We may need to talk about this and how to prevent it from happening in the future. Then, after my back started to lock up, I jumped down from the rings during round 5 and I think I popped a tendon in the bottom of my right foot big toe (picture below). I just felt this sharp pain on the underside of my toe, it felt like I was stepping on a pea and that made it pretty difficult to OHS & Box Jump. I think without the lower back tightening & foot problem that I’m closer to 7 rounds, maybe a little short, but that’s much better than the score I actually put up. Video below:

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